Walker AB

Program Overview

- Frequency: Train 2–4 times per week, ensuring at least one full day of rest between sessions

- Starting Weight: Begin significantly lighter than you think necessary. Use an empty bar on the Smith Machine initially to master the movement. If you cannot increase the weight for at least 3 out of 4 sessions when starting, you began too heavy

- Consistency Rule: Do not modify the exercises or structure until you have completed at least two sessions per week for three consecutive months

- Execution: Refer to the specific notes within the plan for proper form on each movement

- Warm-up Protocol: For movements starting with 2 sets of 5 reps, these are mandatory warm-ups. Use a very light weight for the first set and no more than 75% of your working weight for the second set

- Progression: Increase the weight (5 lbs for machines or the next weight increment for dumbbells and barbells) only when you successfully hit the maximum rep count for all scheduled working sets

- Arm Accessories: Only switch between specified alternatives after at least 4 sessions of a single exercise. If a movement is progressing well, do not switch it

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Week 1

Bench Press (Smith Machine)

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